Exercise Library

16 targeted exercises.
Scan & start.

Every exercise targets a specific condition. Scan the QR code on your box for guided video tutorials — or browse the full library below. No app, no account needed.

Browse All Exercises ↓ Shop on Amazon →
📱

Scan to Access Videos

QR code printed on your box. Opens instantly in your browser — 16 guided video exercises, free forever.

Filter by condition: All 16 Plantar Fasciitis Achilles Ankle Sprains Peroneal Beginner Advanced
Full Library

All 16 exercises.

From foundational mobility to advanced athletic training. Each exercise is designed for a specific condition and level.

🦶
Plantar Fasciitis
BEGINNER

Forefoot Focus

Slowly shift weight from inner to outer forefoot edge. Keep heel flat, knee pointing forward throughout.

3 × 45–60 secWatch video ↗
🦵
Plantar Fasciitis · Achilles
BEGINNER

Rearfoot Reinforcement

Heel firmly on board. Gently rock side to side in small, controlled movements. Slight knee bend.

3 × 45–60 secWatch video ↗
🏃
Posterior Tibial · Plantar
BEGINNER

Medial Stabilizer

Press weight onto inner arch. Hold 2–3 sec, return to center. Knee over big toe always.

3 × 45–60 secWatch video ↗
⚖️
Peroneal · Achilles · Sprains
INTERMEDIATE

Asymmetrical Balance

Off-center position, hold balance. Gradually shift weight toward center, then return slowly.

3 × 45–60 secWatch video ↗
📐
Plantar · Achilles · Peroneals
INTERMEDIATE

Diagonal Dynamics (30°)

30° diagonal bar under heel. Rock between inner-front and outer-back corners. Upper body still.

3 × 45–60 secWatch video ↗
⚡
Plantar · Achilles · Posterior Tibial
INTERMEDIATE

Angled Agility (30°)

Stand on angled bar, actively hold balance. Make small continuous ankle corrections.

3 × 45–60 secWatch video ↗
🔄
Plantar · Anterior Tibial
INTERMEDIATE

Dorsiflexion Drill

Slowly flex ankle upward, lower with control. The slow return is where real strengthening happens.

3 × 45–60 secWatch video ↗
🎯
Peroneal · Sprains · Instability
INTERMEDIATE

Lateral Stability Plus

Smooth side-to-side balance. Your closing exercise — integrates all ankle training.

3 × 45–60 secWatch video ↗
🔤
General Mobility
BEGINNER

Ankle Alphabet

Trace all letters of the alphabet with your toes while seated. Improves joint lubrication and range of motion.

1–2 × full alphabetWatch video ↗
⭕
Joint Lubrication · Warm-up
BEGINNER

Ankle Circles

Make slow, large circles with your ankle — 10 clockwise then 10 counterclockwise. Great daily reset.

2 × 10 each directionWatch video ↗
↕️
Achilles · Balance
BEGINNER

Heel-to-Toe Rocking

Rock forward to toes, back to heels in a smooth, controlled rhythm. Restores natural range of motion.

2 min continuousWatch video ↗
💪
Athletic Performance
ADVANCED

Single-Leg Calf Raise

Stand on one foot, raise onto toes, lower slowly. Add resistance to progress. Builds explosive push-off.

3 × 12–15 repsWatch video ↗
🧱
Dorsiflexion · Squat Mechanics
INTERMEDIATE

Wall Ankle Mobilization

Lunge position facing wall. Drive knee forward over toes while keeping heel grounded. 15 reps each side.

3 × 15 repsWatch video ↗
🪱
Arch Strength · Plantar
BEGINNER

Towel Toe Curls

Place towel on floor, use toes to scrunch and pull it toward you. Strengthens intrinsic foot muscles.

3 × 30 secWatch video ↗
🚀
Athletes · Prevention
ADVANCED

Step-off Landing Control

Step off a small elevation and land softly on one foot. Focus on hip-knee-ankle alignment on landing.

3 × 8 repsWatch video ↗
↔️
Peroneal · Sprains
INTERMEDIATE

Inversion/Eversion Control

Slowly roll foot to outer edge (inversion), hold 2 sec, return. Then inner edge (eversion), hold, return.

3 × 45–60 secWatch video ↗
Cork Recovery Kit

Before & after.
Complete the session.

Natural cork tools to warm up before training and accelerate recovery after. Included in every box.

🔵

Cork Ball

Use before training — warm up

Place under your arch or heel. Press gently, make small circles to release tight spots and activate the plantar fascia before your session.

Releases deep foot tension
Improves arch flexibility
Reduces morning stiffness
🪵

Cork Roller

Use after training — recover

Roll heel to toe, pause on sore spots for 5–10 seconds. Promotes circulation and reduces post-training fatigue.

Reduces training fatigue
Relieves foot tension
Improves circulation
Cork roller in use
Training Protocol

How to structure
your sessions.

Follow this protocol for the best results. Move slowly, prioritize control over speed, and progress only when you feel ready.

01

Warm Up with Cork Ball

2–3 minutes of foot rolling before you start. Activates the plantar fascia and releases tight spots.

02

Complete Your Exercise Set

3 sets × 45–60 seconds per exercise. Start with the exercises that feel most unstable — those need the most work.

03

Recover with Cork Roller

Roll heel to toe, 5–10 seconds on sore spots. Reduces fatigue and promotes circulation post-session.

04

Progress Your Level

When Level 2 feels controlled, move to Level 3. When Level 3 feels solid, add the triangular bars.

Ready to start training?

Get the Nova Balance Board — includes all 16 exercises, cork recovery kit and carry bag.

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